The Bulk
The full knowledge guide for you to gain muscle in a calorie surplus.
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Spend only X mins to know everything required about bulking.
The 8 Pillars of Bulking
After reading this you will have all of the required knowledge to bulk successfully.
Pillar 1 : Set a Caloric Surplus
Consume more calories than your body burns to create a surplus that supports muscle growth.
Pillar 2 : Prioritise Protein
Aim for around 1.2 to 1.7g per kg of body weight to provide essential amino acids for muscle repair and growth.
Pillar 3 : Understand the Value of Carbs
Fuel your workouts and support muscle glycogen stores with carbs like oats, rice and pasta. This will give you sufficient energy to progress in the gym.
Pillar 4 : Progressive Overload
Each week focus on increasing the reps or weight. Lifting the same weight for the same reps every week will leave you with the same amount of muscle as you had before.
Pillar 5 : Sufficient Rest and Recovery
Allow enough time for your muscles to recover and grow by getting adequate sleep and taking rest days when needed. Muscles grow during rest.
Pillar 6 : Hydration
Hydration supports muscle function, nutrient transport, and overall performance during workouts. Often people neglect hydration, but if you want to become an elite performer, it’s essential.
Pillar 7 : Track your Progress
We have a full guide on this as it is so important. The aim of a bulk is to gain muscle, to do this you must get stronger and improve your lifts.
Pillar 8 : Stay Consistent
Building muscle takes time, so stay dedicated to your nutrition and training plan every day to see long-term results. Don’t just bulk for a month, but for at least 3 months to see serious results.
How to Optimise a Bulk…
Eat as clean as possible :
This means whole foods and not processed junk. Not only will this reduce fat loss but can help keep your testosterone higher and immune functions better. A decent rule of thumb is 80/20 good to bad. If you have the facilities to eat clean only, it’s highly recommended. Whole foods/good food examples are, chicken, salmon, beef, potatoes, rice, pasta.
Eat caloric rich foods :
During bulking it can be difficult at times to hit your caloric needs for the day especially if you have a high metabolism, but you will not gain strength or muscle if you do not eat enough. Foods that are overly satiating for their caloric values may be some people’s enemy. Things like potatoes. You can make easy changes to higher calorie items like chicken thighs instead of chicken breasts. You can get around double the calories for the same weight or grams of protein.
